Feeling sadness and disappointment as weekends come to an end because you know the pressures and demands of school or work are with you the instant you wake up on Mondays is a troubling issue for countless Americans.
Known as the Sunday Scaries, it’s natural for preschool children all the way to adults on the verge of retirement, to share the same nervous and unsettling feelings that are as prevalent now more than ever before.
In fact, a recent LinkedIn survey found that 80% of professionals say they experience the Sunday Scaries, with over 90% of Millennials and Gen Z reporting they share those feelings late on Sundays.
The Sunday Scaries will always be with some of us, so here are a few ways to make them less wearisome:
One way to lessen the Sunday Scaries is to finish on Friday any work tasks as much as you can before the weekend starts. Avoid anxiousness on Sunday by starting the week with as clean a slate as possible, so if you’re a habitual procrastinator we recommend giving that tactic a try and see if you sleep better on Sunday nights.
Before you switch off your computer and put work aside on Friday evening, it’s a good idea to leave yourself a to-do list so you’ll feel more organized and prepared when Monday rolls around and you’re suddenly engulfed in the pressures and demands of your work week. If you’re in the middle of a long-term project, at least try to complete a milestone task that will help you feel like a chapter of your work is closed on Friday, with a new one ready to begin on Monday.
Probably the biggest reason for feeling anxious on Sunday evening is due to dreading a specific task you’re required to do the following week — especially a responsibility you hate doing. We suggest planning events during the week that you can look forward to that will help balance out those negative emotions and make you feel a little more positive about the week ahead. Try creating a new routine on Sunday where you plan out fun things you can do during the upcoming week, such as meeting friends for lunch or getting together with others to play cards after work.
Regardless of the reasons why you experience the Sunday Scaries, remember that we often tend to exaggerate our anxieties much more than we should, and thankfully those fears often turn out to be unsubstantiated.
For more information on dealing with the Sunday Scaries or any mental health issue, we suggest requesting an appointment with the Sandra Eskenazi Mental Health Center by visiting www.eskenazihealth.edu/mental-health.
Broderick Rhyant, M.D.
Chief Physician Executive at Eskenazi Health Center Forest Manor